Exercise Longer During Workouts For Faster Results
There are simply no shortcuts when it come to seeing results via nutrition and exercise. When is the last time you heard someone say that they spend less time at anything and got better results? That’s right. Never! The greatest athletes in the world all talk about the thousands of hours and days they spent growing up and honing their skills to become the greatest athlete in their field. Wayne Gretzky, Michael Jordon, Kobe Bryant, and many Olympians for various sports discuss the importance of time spent in their lifetime to become the best. The first thing I tell all my athletes I coach or train in the classroom is the notion of time spent during exercise. Just as the first amendment in our constitution calls for the importance of the freedom of speech the most important of all amendments and what makes us American I call on athletes to focus on time spent during workouts. The more hours you spend on fitness and elevated heart rate the better and faster you will see results from your training. A logbook via notepad or app on your phone is the most basic essential tool you can use to track progress. The more time you spend during your workout… the better! Use the F.I.T.T.’E’.’R’ term to remind yourself of the 5 basic essential layers of groundwork with your training regiment.
It always comes down to the FITT ‘ER’ principle!
How FREQUENT are you training? What INTENSITY are you training at? How much TIME are you putting into your training during each session? What TYPE of exercise are you doing to improve your fitness and strength? Work out early in the morning when the rest of the family and world is still asleep. Never assume you will get it done later as the day always catches up with you and the chances become less as you become tired from work etc. Early morning training is also invigorating and relaxing ahead of the day’s responsibilities. Be consistent in your training and make sure to try to get in at least 30 minutes of training every day with a 90 minute or 2-hour session every third day. Time and consistency are some of the most important aspects of not only fitness training but the keys to being successful in life in anything you put your mind to. Work out with a friend, trainer, or in a fitness class. Who has the time to work out, train, and be disciplined on fitness on their own? Studies show that we are motivated to work harder, show up more often, and push further past our perceived limits when training in a group. The results of one study suggest that endorphin release is significantly greater in group training than in individual training; this seems to be the case even when the individual’s power output, or physical exertion, is the same. Not only is it more fun to exercise with others, but it is safer and more efficient to exercise under the leadership of a good coach. Finally, be realistic about your life and your ability. Work out exactly how much training you can comfortably do in one week and build on that as you consider your job and commitment to friends.
F – Frequency of your workouts. How often is your training and how many days do you take off to rest between training days. It is important to keep a frequent exercise regiment during the week and not skip over 2-3 days in between workouts.
I- Intensity of your workouts. How much intensity are you pushing through your workouts. What hear rate zone 1-5 are you training at as zones 2-4 are most important for general fitness and endurance training. Indoor rowing can be one of the best low impact total body workouts you can possibly do in the realm of fitness training. Roworx also utilizes the Concept2 Rowing Machine and light dumbbell weights. Our clients span all experience levels, ages and abilities. Anyone can row – you control your own pace and resistance. The ability to control your own resistance allows you to maintain rhythm with the group, while selecting your own difficulty level.
T – Time spent during your workout. This is the #1 important aspect of fitness training and one we all try to take shortcuts on.
T – Type of workout. The Roworx Indoor Rowing program offers a group exercise that’s low-impact, high efficiency, and great for building strength and endurance. Roworx also utilizes the Concept2 Rowing Machine and light dumbbell weights. Our clients span all experience levels, ages and abilities. Anyone can row – you control your own pace and resistance. The ability to control your own resistance allows you to maintain rhythm with the group, while selecting your own difficulty level.
I’m updating the basic F.I.T.T. principle and adding on to make it more current and up to date to improve on the basic principles of fitness.
‘E’ – Eat between workouts. What are you eating before, during, and after each workout and what kind of nutrition plan do you follow?
‘R’ – Rest in between workouts. How much rest are you giving yourself between workout and how many hours are you sleeping every night to get proper recovery? Rest and recovery are just as important as the workouts themselves and if you are not being smart about recovery you cannot grow and be better as an athlete. You need an average of 6-8 hours of sleep every night to give your body a chance to heal, recover, and be able to repeat good quality workouts daily.
Keeping a Logbook
A logbook serves two purposes as it provides the individual with an accurate record of training before a major event. It is the most inexpensive self-coaching and effective motivational tool on the market. By keeping an accurate record of your training, your state of health, your daily heat rate and the conditions in which you train it becomes easier to see what effect your training has had on your overall performance. It is also a great motivational tool while making notes of each training session, hours logged, planning, and going through periods of cyclical training which we will go over in the following chapters. For those individuals who have difficulty getting to the gym with a high level of frequency, new research seems to provide new hope. A study from Queen’s University suggests it is the total time of exercise per week that matters more than the number of days exercised per week, when work is equalized. According to the research, adults who accumulated 150 minutes of exercise on a few days of the week were not any less healthy than adults who exercised more frequently throughout the week. Who has the time to workout, train, and be disciplined on fitness on their own? Studies show that we are motivated to work harder, show up more often, and push further past our perceived limits when training in a group. The results of one study suggest that endorphin release is significantly greater in group training than in individual training; this seems to be the case even when the individual’s power output, or physical exertion, is the same. Not only is it more fun to exercise with others, but it is safer and more efficient to exercise under the leadership of a good coach. With the help of our amazing instructors you are sure to have a great time in any of our four class programs that we have to offer.
Use Cyclic Training
In any endurance sport and in triathlon training there are three distinct developmental phases, followed by a tapering or rest phase in the last week before competition. The following phases can help you understand the following principles of base training, tempo training, speed work, and taper.
Base training: Also, known as steady state training is the foundation of any proper training program. It is done at a perceived easy to moderate effort level usually falling in the 65-70% of maximum heart rate and helps the body to adapt to the rigors of training.
-The advantages of base training show it all to be about consistency and time. Slow increments in time or distance not more than 10% is recommended to help strengthen muscles, build endurance, and confidence.
-The disadvantages of too much base training is that athletes simply get stuck in this mode of constant moderate intensity training while not knowing how to fight through harder more intense workouts or segments that all occur during competitions.
Tempo training: Without base training, tempo training does not work well as it is performed at a higher intensity for shorter periods of time. The idea is to help the body be more accustomed to race pace while maintaining good form. Typically, tempo pace is best described as an Olympic Distance race pace or between 75-80% of your maximum heartrate. A tempo swim session will include 4 x 100m at your 1500m race pace; or a bike ride that includes intervals of 5 minutes at your 40km time trial effort; or a run session that includes 5 x 400m at your 10km race pace (5 x 440yrd at 6-mile pace). Tempo training is rarely done flat out but your heartrate does need to be elevated and you need to be breathing and working hard.
Speed work training: This is the final tune-up in the buildup and training towards your competition as the triathlete will bring in speed work for the third and final stage of the training program. However, speed work training can be dangerous so it is important not to do it too often as it can cause injury. Always remember to do an easy routine both before and after a speed workout.
Tips: Avoid doing too much too soon; over enthusiasm can be your worst enemy.
-Stick to your training plan and trust the process and be patient with your progress.
-Control the pace of each session per the training plan predetermined.
-Often make sure to plan your sessions per time (duration) rather than distance.
-Last but not least.. make sure to have FUN while training and mix up your workouts to add variety to the training.
Tags: Best exercise workout plan, Best Low impact workout, Best total body workout, Concept 2 rower, FITT principle, Getting fast results with exercise, indoor rowing, Indoor Rowing Class, Jack Nunn, Long beach fitness class, Roworx
Jack Nunn is the head trainer and owner of Roworx. Jack is a former national team rower who has competed in more than 100 triathlons, including 9 full Ironmans. He has created a system of rowing that prepares the whole body for both competition and fitness longevity.